HealthFind out the perfect way to master Surya Namaskar...

Find out the perfect way to master Surya Namaskar form


Surya Namaskar is a form of exercise that brings out the best results in your body. It not only benefits your physical health, but even your mental health improves a lot while you carry it out. But if you want to excel in this exercise, you should know the best ways to do so. We understand that you would be scrolling through various websites on the Internet to know the best ways of performing Surya Namaskar steps, but still, getting proper knowledge is essential. That is what we will provide you in this article.

  • Asana Pranam (The Prayer pose)

One of the easiest Surya namaskar steps is the Asana Pranam which is achieved by standing erect on the floor with your feet close together in this position. Relax your shoulders and breathe deeply. Take some deep breaths in and lift your arms to the sides, then combine your palms in front of your chest as you exhale.

  • Hasta Uttanasana (Hasta Uttanasana) (Raised arm pose)

Take some deep breaths and bring your palms together. To stretch correctly, lift your arms while gently bending and pushing your pelvis forward. To extend the spine, stretch backward. Bring your biceps near to your ears while extending your entire body up from your heels.

  • Santolanasana (Stick pose)

Inhale deeply and return your right leg to its original position close to your left leg. Maintain a parallel relationship with the ground by keeping your hands beneath your shoulders. The entire length of your body should be in a straight line.

  • Padahastasana (Standing forward bend)

Exhale and lean forward so your fingertips may touch your toes. Maintain a straight spine. Softly press onto your heels to equally distribute your body weight. Standing in Samasthiti is an excellent place to start. Exhale and slowly bend your upper body, lowering your head while maintaining a relaxed shoulder and neck. Close the distance between the trunk and the legs. Attempt to contact your knees with your forehead. Fold forward by moving your body from the hip joints rather than the waist. On either side of your feet, place your palms. Throughout the drill, try to maintain your legs and knees straight.

  • Sanchalanasana (Ashwa Sanchalanasana) (Equestrian pose)

As far as you can, push your right leg back and touch your right knee to the floor. Lift your head to gaze up and distribute your weight evenly.

  • Asana Ashtanga Namaskar (Eight limbed salutation)

You must exhale while bringing your knees to the floor in this position. Next, you must push your hips backward and glide your body in front with your chest and chin facing downward. All eight sections of the body should touch the floor.

  • Bhujangasana (Bhujangasana) is a yoga (Cobra pose)

Lean forward gently; flatten your legs and abdomen on the ground. Place your palms against your chest, exert force to your hands, and gently lift your upper body until your pelvic area is in contact with the ground. Look ahead with your shoulders away from your ears, and your feet curled in.

  • Adho Mukha Svanasana (Mountain pose)

To achieve a mountain stance, 

1) lift your hips and thrust your chest forward.

2) Open your clavicle and draw your shoulder backward. 

3) Raise your tailbone while engaging your legs and keeping your heels on the ground.

Surya Namaskar is a terrific way to feel energized and ready for the day since it is known to improve your health and keep you disease-free. Make a list of poses you would like to start the night before to plan out your sequence. However, before you start, make sure you warm up your mind and body with Sukshma Vyayam or gentle exercises. This ensures that you have a safe practice and are not at risk of injury. You might also incorporate some grounding exercises like breathing or meditation.

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